WOD
InBody measures lean mass, body fat%, BMI, segment analysis
Compare to past readings in the NEW ap!
Scan is $20 cash or through WODify + processing fees
Unless you are doing Fitter in 50 then scan is included
Available Wed-Tue morning. Must be fasted, before workout, minimal water 1-2 hrs before
2 Rounds
8/8 Single Leg Glute Bridge on bench
15/15 sec Tall Bird dog
12 L-Pops
15 Standing band Hollow press down
Tap and go
10 Min AMRAP
10 Double DB Farmer Carry Lunges 50/35
7 Toes to Bar
30 Double Unders (60 Singles)
17 KB Russian Twist 53/35
Upcoming classes
- CrossFitFriday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitSaturday, 7:00 am - 8:00 am2/15 spaces reserved.CrossFit: 7:00 AMDulcinea Sotelo
- CrossFitSaturday, 8:30 am - 9:30 am0/15 spaces reserved.CrossFit: 8:30 AMDulcinea Sotelo
- Open GymSaturday, 9:30 am - 1:00 pm0/9 spaces reserved.Open Gym: 9:30 AM
- CrossFitSaturday, 5:30 pm - 6:30 pmOpenHOME CrossFit- not open for class
- CrossFitMonday, 5:00 am - 6:00 am0/15 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
- Open GymMonday, 6:00 am - 6:15 amOpenOpen Gym: 6:00 AMJulian Wilcox
- CrossFitMonday, 6:15 am - 7:15 am0/15 spaces reserved.CrossFit: 6:15 AMLance Markowski
- Open GymMonday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMDulcinea Sotelo
- CrossFitMonday, 9:00 am - 10:00 am0/15 spaces reserved.CrossFit: 9:00 AMCarlee McKeever
- Open GymMonday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymMonday, 4:00 pm - 4:30 pm0/8 spaces reserved.Open Gym: 4:00 PMDulcinea Sotelo
- CrossFitMonday, 4:30 pm - 5:30 pm0/15 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
- Open GymMonday, 5:30 pm - 6:30 pmOpenOpen Gym: 5:30 PM
- CrossFitMonday, 6:30 pm - 7:30 pm0/14 spaces reserved.CrossFit: 6:30 PMDulcinea Sotelo
- CrossFitMonday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitTuesday, 5:00 am - 6:00 am0/15 spaces reserved.CrossFit: 5:00 AMDulcinea Sotelo
- Open GymTuesday, 6:00 am - 6:15 amOpenOpen Gym: 6:00 AMDulcinea Sotelo
- Open GymTuesday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMCarlee McKeever
- CrossFitTuesday, 9:00 am - 10:00 am0/15 spaces reserved.CrossFit: 9:00 AMCarlee McKeever
- Open GymTuesday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymTuesday, 4:00 pm - 4:30 pmOpenOpen Gym: 4:00 PMDulcinea Sotelo
- CrossFitTuesday, 4:30 pm - 5:30 pm0/15 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
- Open GymTuesday, 5:30 pm - 6:30 pmOpenOpen Gym: 5:30 PM
- CrossFitTuesday, 6:30 pm - 7:30 pm0/15 spaces reserved.CrossFit: 6:30 PMKellie Hernandez
- CrossFitTuesday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitWednesday, 5:00 am - 6:00 am0/15 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
- Open GymWednesday, 6:00 am - 6:15 amOpenOpen Gym: 6:00 AMJulian Wilcox
- CrossFitWednesday, 6:15 am - 7:15 am0/15 spaces reserved.CrossFit: 6:15 AMLance Markowski
- Open GymWednesday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMDulcinea Sotelo
- CrossFitWednesday, 9:00 am - 10:00 am0/15 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
- Open GymWednesday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymWednesday, 4:00 pm - 4:30 pm0/8 spaces reserved.Open Gym: 4:00 PMDulcinea Sotelo
- CrossFitWednesday, 4:30 pm - 5:30 pm0/15 spaces reserved.CrossFit: 4:30 PMrachel dean
- CrossFitWednesday, 6:30 pm - 7:30 pm0/15 spaces reserved.CrossFit: 6:30 PMJannette Smith-Boyles
- CrossFitWednesday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitThursday, 5:00 am - 6:00 am0/15 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
- Open GymThursday, 6:00 am - 6:15 amOpenOpen Gym: 6:00 AMJulian Wilcox
- Open GymThursday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMCarlee McKeever
- CrossFitThursday, 9:00 am - 10:00 am0/14 spaces reserved.CrossFit: 9:00 AMCarlee McKeever
- Open GymThursday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymThursday, 4:00 pm - 4:30 pmOpenOpen Gym: 4:00 PMDulcinea Sotelo
- CrossFitThursday, 4:30 pm - 5:30 pm0/15 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
- Open GymThursday, 5:30 pm - 6:30 pmOpenOpen Gym: 5:30 PM
- CrossFitThursday, 6:30 pm - 7:30 pm0/15 spaces reserved.CrossFit: 6:30 PMKellie Hernandez
- CrossFitThursday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
WOD
InBody measures lean mass, body fat%, BMI, segment analysis
Compare to past readings in the NEW ap!
Scan is $20 cash or through WODify + processing fees
Unless you are doing Fitter in 50 then scan is included
Available Wed-Tue morning. Must be fasted, before workout, minimal water 1-2 hrs before
2 Rounds
30 Sec Laying Hollow Press Down
15 sec Rest
30 Sec Arch Hold
15 Sec Rest
30 Sec Slow Shoulder Taps
If able add weight to strict pull up
For scaling choose the hardest variation you are able to achieve.
Chin over bar hold or negative - 2-3 sec count = 1 Rep
5x 10-18
Add weight if able
Do elevated box if needed to complete MAX DEPTH and complete the volume. Higher the elevated the greater the assistance
3 x 8- 20 Kips - chest and back to band
4 Rounds - 11 Min Cap
1 Wall Walk (RX+ 2)
200m Row
5 Overhead Squats 75/55 (RX+ 95/65)
65-70% of snatch
Drop 55lb if above 330
Drop 45 if 230-330
Drop 35 if 185-230
Drop 25 if below 185
Drop 15 if below 100